TGR's Modified PowerBuilding v2.0

Awesome squatting man
And lol at sleeping in til 325
 
Lol @ the sign off! Awesome work Thomas! I was pretty stoked about my deads until I caught up and saw yours! Now I feel like a weakling! Congrats on all the PR's and the mobility for front squats too! That's huge! Glad to hear your son and his team got a win! I know he was stoked about that!
 
love2liftkat said:
Lol @ the sign off! Awesome work Thomas! I was pretty stoked about my deads until I caught up and saw yours! Now I feel like a weakling! Congrats on all the PR's and the mobility for front squats too! That's huge! Glad to hear your son and his team got a win! I know he was stoked about that!
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Thanks Kat, and you're in no way a weakling.
 
Nice Pressing 225 x 10 is a good # considering everything else you did and not shooting to overload. The banded HS probably was more taxing than the barbell!
 
turff49 said:
Nice Pressing 225 x 10 is a good # considering everything else you did and not shooting to overload. The banded HS probably was more taxing than the barbell!
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They were taxing. SO heavy at lock0ut. Thanks Brian.
 
Bet you had a serious pump goin on that 5 set rest pause man. Good work.
 
jswain34 said:
Bet you had a serious pump goin on that 5 set rest pause man. Good work.
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Indeed.

Hyde said:
I'm loling at the Burgundy meme. Good work man. Is bench coming back up?
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It's not going down. I think 11 would've been a PR. No pain whatsoever and I'm getting more used to benching flat footed.
 
Kiddos team took an L tonight. Hard fought tho. It was 4th quarter turnovers that did them in.

Hopefully deads tomorrow. I'm going to try and not sleep in.
 
Ricochet247 said:
Knock knock....is u sleeping or trainin
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Hell nah homie

BANDED HIP SERIES

Barbell Squat 148.5

BW REV BANDED SQUATS
Set 1 : 135x3
+BANDED OLY WALL SQUATS
+BW REV BANDED SQUATS
Set 2 : 135x3
+BANDED OLY WALL SQUATS

Barbell Deadlift 530.33

Set 1 : 185x3
Set 2 : 205x5
Set 3 : 250x5
BAT HANG
Set 4 : 295x3
Set 5 : 340x5
+Belt
Set 6 : 385x4
BAT HANG
Set 7 : 430x7

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BAT HANG
Set 8 : 385x5
Set 9 : 340x6
BAT HANG

45# glute hold hypers x10, 10

I swore I got 8, but apparently not. 8's PR is 435. :(

Nonetheless, they felt OK. I could use some core work to help at the top. Maybe I'll also do a couple cycles of banded work sets.

Bat hangs, where have you been all my life. Simon, Brian, anyone with lower back issues HAVE to try these. It reset my back every time I did them.

Lift heavy my friends.
 
Hearty appetite!!
 
Bat hangs for the win. I'm thinking you can clean up a few things to make another big jump in progress on your deadlift.

You shouldn't have to hang more than once a day. If you look at your vids, you start with a round lower back. I figured it was just your thing, but now that you're rehabbing your back So much, It's time to remedy it. Make sure you're braced properly and that you're tilting at the pelvis rather than leaving it pointed straight at the floor. Think of Ian's squat. That's kind of what you're after.

Also, you look kind of crammed into yourself during your pulls. You sometimes don't get your hips through and sometimes don't lock your knees. I'd try widening up just a smidge and opening your toes, see how that does for you.
 
herderdude said:
Bat hangs for the win. I'm thinking you can clean up a few things to make another big jump in progress on your deadlift.

You shouldn't have to hang more than once a day. If you look at your vids, you start with a round lower back. I figured it was just your thing, but now that you're rehabbing your back So much, It's time to remedy it. Make sure you're braced properly and that you're tilting at the pelvis rather than leaving it pointed straight at the floor. Think of Ian's squat. That's kind of what you're after.

Also, you look kind of crammed into yourself during your pulls. You sometimes don't get your hips through and sometimes don't lock your knees. I'd try widening up just a smidge and opening your toes, see how that does for you.
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I am crammed since I put on so much belly. I've thought about widening my stance but figured when I fix the weight in it will go back to normal. I'l play with that anyway.

The bat hangs weren't so much required for rehab, but they feel so good. Each time I did them I got a little better with positioning. If you feel I shouldn't do them more than once/day then I won't, but I'd much rather sit in a bat hang while waiting for my next set.

Thanks for the help man.
 
No need to cram. You can bring the stance back in once you lose the weight, if you want. Start small, move the feet out an inch or two and duck your toes out to about 30 degrees. Another thing that sometimes helps is widening your grip to allow your hips to open.
 
clown007 said:
What are the "bat hangs" ?
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There are a few videos in here:

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I don't think i've seen your log in a little bit. I need to go see if I accidentally unsubscribed.
 
RegisterJr said:
There are a few videos in here:

Invalid Link Removed

I don't think i've seen your log in a little bit. I need to go see if I accidentally unsubscribed.
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Nah... Been under the weather but getting back to it tomorrow!!
Darn flu bug starting early up here in Canada!
 
clown007 said:
Nah... Been under the weather but getting back to it tomorrow!!
Darn flu bug starting early up here in Canada!
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It's going around here, too.

clown007 said:
Only the toughest ones. All the weaker ones head south for the winter ;)
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Flu bug quote: live bolder, not colder!
 
Hams are fried. Instead of taking an off tomorrow I'll do some arms and maybe cardio. I still have to get In a front squat day, back day, shoulder day, and finally squats before another singles week.
 
Super D Mon
Banded SCAP Retractions

Barbell Close Grip Bench Press 260

Set 1 : 90x10
Set 2 : 115x5
(Start SS w/ Sumos)
Set 3 : 135x5
Set 4 : 155x5
Set 5 : 175x5
Set 6 : 195x10 (-1)
Set 7 : 175x5
Set 8 : 155x15

SUMO Deadlift 405

Hook/shoeless/belt less
Set 1 : 135x5
Set 2 : 225x5
Set 3 : 275x2
Set 4 : 315x2
O/U
Set 5 : 315x2
Set 6 : 365x2
Set 7 : 385x1
Set 7 : 405x1+
Set 9 : 365x1
Set 10 : 365x1
Set 11 : 315x5

First time doing these, so, everything was a PR. Shins varied around the rings; Trying to find my stance. I'm curious to see how these feel with a belt. Is it normal for your hands to ride your quads on lock0ut? Videos next time...

SUPERSET-

1.5 Cable Curl 146.67

Set 1 : 60x10
Set 2 : 100x10
Set 3 : 110x10
Set 4 : 120x10

Incline KB Extension 45
Mountain Dog style, alternating the KB outside the ear and over the neck-

Set 1 : 30x15
Set 2 : 20x12

Cable High Pulley Overhead Tricep Extension 238

Set 1 : 60x89 (couldn't make it...)

Reverse EZ Bar Curls 86.67

Set 1 : 20x100
 
Ricochet247 said:
Thanks for being nice. I'm way behind
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Considering NONE of us are happy with staying where we are at, we could all argue that we are behind. It's all about that personal journey.
 
Thomas the Tank still killing it! Nice job brother.
 
Nice going on the Sumo's! Hopefully you didn't dress for the occasion like a Sumo wrestler...
 
@ herderdude NomZ might have some good info for you. I'm awful at Sumo but yes I always get red marks up my quad. I also found I do better with a narrower stance and toes still fairly forward. I put my shins on the ring and toes at a 45* angle.
 
Grip should be directly down from the shoulders to minimize quad contact. I find I'm an inch on the smooth, the rest on the knurling.

Stance width I'd keep at a width where the knee remains behind the bar and over the ankle.

Grab a vid next time and tag me in it, I usually see your posts though.
 
NomZ said:
Grip should be directly down from the shoulders to minimize quad contact. I find I'm an inch on the smooth, the rest on the knurling.

Stance width I'd keep at a width where the knee remains behind the bar and over the ankle.

Grab a vid next time and tag me in it, I usually see your posts though.
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Will do, thanks.

My hands were right at the smooth, but not on. You use hook?
 
You really just have to play around with stance width and foot angle to see what stance allows you to get your hips into the bar most effectively keeping in mind that you want your arms perpendicular to the floor.

My feet are at a 45 with the medial tibia jammed up against the ring in my starting position. Then i just think spread the knees & floor and jam my hips toward the bar as hard as i can and there she goes.

Edit: and my hands are where you just mentioned. Pointer right on the border of the knurl.
 
Thanks guys. I'll play with it some. It'll give me some excitement on arm day.
 
If you can find it...
 
RegisterJr said:
Will do, thanks.

My hands were right at the smooth, but not on. You use hook?
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No hook, I have baby thumbs.

It's typically the overhand that will catch the quad. I've actually bruised my quad from the overhand fingers digging in without baby powder.
 
NomZ said:
No hook, I have baby thumbs.

It's typically the overhand that will catch the quad. I've actually bruised my quad from the overhand fingers digging in without baby powder.
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I've watched several Dan Green vids, and he coats his quads good with powder. I also have to get used to my shins again being against the knurl. I was enjoying the close stance comv pulls and having the smooth at my shins.
 
I see ur up. Reading and responding to everyone's post. Must be a challenge while u lift?? U enjoy a mental sweat too?? I think all the carbs from pizza last night made me sleep crappy
 
Ricochet247 said:
I see ur up. Reading and responding to everyone's post. Must be a challenge while u lift?? U enjoy a mental sweat too?? I think all the carbs from pizza last night made me sleep crappy
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I was still having coffee then. I don't have to rush out in front squat day. I sleep like cramp after pizza too. It just means you have to eat more pizza to build your tolerance.

Ricochet247 said:
Dude I'm lost in here baby thumbs, bruised thighs from deadlifting, powder ur shins?? What are y'all talking bout
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We were trying to draw out the pervs, and I believe it's worked.
 
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